Kusukela ezikhathini zaseSoviet, iningi lethu liye lafunda ukuthi amafutha enhlanzi ngumkhiqizo ongenakusihlwa, kodwa ewusizo kakhulu. Wayengatholakala cishe noma yikuphi ikhaya, wayezinikele izingane ngokuzibophezela futhi ngokuvamile ethathwa ngabantu abadala. Namuhla, abaningi abakwazi ukukhumbula ukuthi yiyiphi i-vitamin engamafutha enhlanzi, futhi kungani ewusizo. Le yimibuzo esizoxoxa ngayo kulesi sihloko.
Ukubunjwa kwamavithamini amafutha enhlanzi
Amafutha asezinhlanzi ngokuvamile ayinhlanganisela yokudla okukhethekile, evame ukutholakala esibindi se-cod nomndeni we-cod. Izinzuzo zayo eziyinhloko - ngamafutha enhlanzi, amavithamini amaningi A, D, E, kanye nokugcwalisa okune-omega-3 fatty acids. Zonke izinto ezibalwe kuyo kakhulu kangangokuthi ngisho nenani elincane lihlanganisa kalula inani lezinsuku zonke zokusetshenziswa kwazo.
Amafutha wezinhlanzi atholakale ngezindlela eziningana - mhlawumbe ngesimo samanzi anamafutha anephunga elithile, noma ngesimo samaphilisi afihla kokubili iphunga nokunambitheka kwalo mkhiqizo, okusiza ukucebisa umzimba ngezinto eziwusizo kalula futhi ngaphandle kokungahambi kahle. Ngokuvamile, thatha amafutha wezinhlanzi i- capsule kathathu ngosuku isikhathi eside - okungenani inyanga eyodwa. Lokhu okungeziwe kungadakwa okungenani unyaka wonke - ngeke kube khona umonakalo kuwo, kodwa izinzuzo zomzimba ziwusizo kakhulu.
Amafutha enhlanzi njengomthombo wamavithamini
Ake sicabangele, yiziphi izakhiwo eziwusizo ezinikezela lokhu okufakwayo kokudla okungokwemvelo okuqukethwe kuwo amavithamini nezinto:
- I-Vitamin A yiyona ingxenye eyinhloko yokulondoloza umbono obanzi, ukusiza ukugwema ukuphuphutheka ebusuku. Siyabonga, singaba nezinwele ezinempilo, isikhumba esihle, izipikili ezinamandla namathambo. Inani elanele levithamini A emzimbeni likuvumela ukuba uvikele umzimba omzimba.
- I-Vitamin D nayo ithinta impilo yamathambo namazinyo, ivimbela ukubukeka kwezinto ezidonswayo, inciphisa ingozi yokugubha.
- I-Vitamin E ibhekwa njenge-vitamin yobuhle nobusha obungunaphakade - kusiza ukugcina ukuqina kwezicubu nokukhuthaza ukuvuselelwa kwamaseli avamile.
- Ama-omega-3 fatty acids avikela amalunga, anciphisa amazinga okucindezeleka, athuthukise ukusebenza kobuchopho, anciphise ingozi yokuthuthukisa izinkinga zokuziphatha nezinkinga ezingokwengqondo.
Kumele uqaphele ukuthi amavithamini A, E no-D ayingxenye yeqembu lamavithamini anamafutha amaningi, futhi amane nje awaxhunyiwe ngumzimba ngaphandle kwesizinda esidingekayo. Ngamafutha enhlanzi, zonke zigcinwe ngendlela eyinkimbinkimbi, ehlakazekile, futhi nangendlela ejwayelekile kunazo zonke. Yilokho okuhlukanisa amafutha okudoba kwamanye ama-vitamin supplements futhi inquma ukusebenza kwawo okukhulu.
Kuwusizo kangakanani okuqukethwe kwamavithamini ngamafutha enhlanzi?
Amavithamini awusizo emzimbeni ngokwawo, njengoba ehlanganyela ezinkambisweni zemithi. Kodwa kukhona inzuzo ethize yomzimba, othola njalo u-A, E no-D, ngisho nangama-acids ayi-unsaturated.
Izakhiwo eziwusizo nemiphumela yamafutha enhlanzi zihluka kakhulu:
- ivikela ama-rickets nezingane, nabantu abadala;
- kuqinisa isimiso somzimba womzimba;
- kuqinisa uhlelo lwe-cardiovascular;
- kunciphisa ingozi yokuthuthukisa isifo sikashukela;
- kunomthelela ekukhanda izicubu;
- kuyadingeka ukugcina umbono ocacile;
- ithuthukisa isimo sesikhumba, izinwele nezipikili;
- kuncishisa ingozi yokuba nomdlavuza;
- ukuvimbela ubuhlungu be-arthritis nobuhlungu besisisulu;
- Uqinisa amazinyo, amathambo nemisipha.
Kuzo zonke izinto namavithamini aqukethe amafutha wezinhlanzi, okubaluleke kakhulu yi- omega-3 fatty acids. Lesi sidakamizwa siyadingeka, umzimba womuntu awukwazi ukuwuhlanganisa ngokuzimela, ngakho-ke kubalulekile ukuwuthola njalo ngaphandle. Ngenxa yokuthi ngaphezu kwezinhlanzi ezinamafutha, le asidi iqukethe kuphela i-linseed, i-mustard ne-orodi, kubonakala ukuthi inani elimangalisayo lamafutha enhlanzi njengengxube ekudleni.